Are Gliders Good Exercise?

使用滑翔机锻炼机是一种良好的心血管运动形式。它们对您的关节有低影响，您可以在锻炼过程中轻松调整机器电阻的速度，以适应您的健身水平。

有一些类型的椭圆形和滑翔机机器可以在健身房看到。当你在弧形中来回移动时，空气滑翔机保持腿部大部分。一个椭圆形machinebends and straightens your legs more as the pedals follow an elliptical path. Some elliptical machines have hand bars that are stationary, while others havemoving handlebars, which allows you to swing your arms and get in a full-body exercise.

用A.glider, simply step one foot on each pedal, grasp the handlebars and begin swinging your feet and arms. Change your body position and movement to target different muscles and change the intensity of your workout. For example:

• Lean forward to target your chest muscles as you push against the handlebars.
• Lean backward to target your hamstrings and glutes.
• 将你的高跟鞋抬起来瞄准你的小腿。

一个椭圆形machine is slightly different. Simply step on the machine and begin by pressing "Quick Start" or pedaling forward by pressing your weight onto one pedal, advisesExRx.net。动量将使另一个脚向前推动，然后你可以将你的体重压入那个脚，直到有一个平滑，滑动节奏。保持良好的姿势并使用把手进行平衡，但不要休息所有的重量。

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The美国卫生和人类服务部recommends that all adults do a minimum of 150 minutes of moderate-intensity exercise each week. You can achieve this by using a glider for 30 minutes per day, five days per week. If you are aiming to lose weight, increase your workouts to one hour per day, five days per week for a total of 300 minutes per week.

Calorie burn estimates for air glider were not available; however, you can burn a lot of calories on the elliptical, a similar machine.Harvard Health Publishingestimates that a 125-pound person can burn 270 calories during a 30-minute session. A 155-pound person can burn 335 calories and a 185-pound person can burn 400 calories every half hour on the elliptical.

This calorie burn can help contribute toward失去或维持你的体重。计算卡路里烧伤时，请注意，空气滑翔机可以提供比椭圆形更少的强度并燃烧较少的卡路里。

Read more:How to Get All the Fat-Burning Benefits of the Elliptical Machine

The greater the intensity of your workout, the more calories you burn. Consider using the glider to do ahigh-intensity interval training, or HIIT, workout such as the one recommended by theAmerican Council on Exercise。Although this workout was designed for the elliptical, you can still apply the HIIT training principles to the glider:

1. Warm up for about five minutes at an easy pace on the glider.
2. 开始间隔锻炼。尽可能快地推动自己，尽可能快地迅速地推动。
3. Slow your pace and recover for two minutes. As your fitness increases, you may decrease the time you spend in the recovery phase of each round of the workout.
4. Repeat this eight times.
5. 以简单的速度冷却至少三分钟。